House of Pain

Main – CrossFit

CFBB Warm-up (No Measure)


row 200m
15 GHD sit-ups
15 hyperextensions
10 strict pull-ups
10 pushups
10 reverse lunges
10 PVC pass-thrus
10 band pull aparts

Metcon (AMRAP – Rounds and Reps)

25 min

Teams of 3 complete:

10 Rope Climbs
30 Thrusters 155/105
50 Power Cleans 155/105
*400m Run

Two athletes begin on the rope and barbell, while the third team member sets off for a 400m run. Only one athlete works at a time on the rope or barbell. Once the runner returns from their 400m run they can take the place of one of the original working pair. Repeat.